BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

400m Run or Move for 2:00

Into…

AMRAP x 5 MINUTES

50 Single Unders

10 Goblet Squats

8 Bodyweight Lunges

8 Up Downs

-REST 1:00-

AMRAP x 5 MINUTES

20 Double Unders

10 Kip Swings or 10 Hollow Rocks

8 Goblet Step Overs or Step Ups

10 V Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

100 Double Unders or 200 Single Unders

50 Toes to Bar or V Ups

100 Double Unders or 200 Single Unders

50 DB Box Step-Overs (50/35)|(35/25)/(24/20)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

10 1/2 Bicep curls (top half)

10 1/2 Bicep curls (bottom half)

10 Full Bicep curls

10/10 Single Arm OH Tricep Extension or 20 Banded Tricep Extensions

(No Measure)